If you mostly run on roads, you’re missing out: Soft and uneven surfaces help to build strength and balance by working some lesser-used muscles in your feet and legs. Even if there’s no picturesque trail or beach in your neighborhood, you still have an option: Run on grass.

Look around for a park or athletic field with a big grassy field you can use (or go rogue and trample your neighbors’ front yards—wait, no, don’t do that.) Watch out for hidden hazards like rocks or animal holes in the grass. Even though soft surfaces are often touted as easier on your body, they aren’t actually safer—enjoy yourself, but pay attention to both your body and the surface to avoid injury.

Running on grass is also a mental as well as a physical change of pace, so try working it into the last 15 minutes of your next run. If that goes well, says a post at Competitor, you can work towards doing entire workouts on the turf.

Here’s a workout Competitor recommends. Begin by jogging 15-20 minutes on grass to warm up. Then do these, using your own judgement for what feels “hard” and “easy” to you.

4 minutes hard

2 minutes easy (note that this is half the time of the hard interval)

3 minutes hard

1.5 minutes easy

2 minutes hard

1 minute easy

1 minute hard

Recover for 3 minutes (walking or easy jogging), and then repeat the sequence two more times. Cool down with some more easy jogging. Check out the link below for more ideas.